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Your eyes are very delicate sense organs, and your diet significantly impacts them. Eating a diet high in processed foods like pizzas, doughnuts, and pastries can harm your body and your eyes. As these foods do not contain vitamins and nutrients, swapping them with a healthy diet can lead to vitamin and nutrition deficiency, which may complicate your eye health.
Essential nutrients for the eyes
Vitamin A
Vitamin A is one of the most important vitamins that your eye needs for proper functioning. It is a component of rhodopsin, which is a protein that helps your eye to see in dim light. The deficiency of vitamin A prevents the production of certain pigments for the retina that can contribute to night blindness, according to the American Academy of Ophthalmology.
Additionally, vitamin A also helps the cornea – the eye’s outermost layer of protection – to work properly. Nourishment of the eye is another important factor that vitamin A provides. The lack of vitamin A can lead to insufficient moisture in the eye, leading to problems like itchiness.
Sources Of Vitamin A
The human diet’s principal source of vitamin A is beta-carotene, which can be found in many colored fruits and vegetables. You can have foods like sweet potatoes, pumpkins, carrots, and red pepper.
Also read: 6 Signs Of Vitamin A Deficiency And How To Deal With It
Vitamin E
The imbalance between your body’s antioxidants and free radicals, known as oxidative stress, is thought to be responsible for a number of eye diseases. Antioxidants work against free radicals, which harm human structures throughout the body. Free radicals can occasionally damage the proteins of your eye, resulting in problems like cataracts. The antioxidant properties of vitamin E can lower this damaging effect. It shields your body’s cells, particularly the cells in your eyes.
Sources Of Vitamin E
You can have vitamin E from dietary sources such as sunflower oils and seeds, peanuts, soybeans, and almonds, among others.
Vitamin C
When it comes to defending the eye from UV rays, vitamin C plays a crucial role. A significant contributor to cataracts associated with aging is oxidative damage, which vitamin C aids in preventing. The amount of vitamin C in the eyes decreases with age. This deficiency can be supplemented through diet and other supplements.
Sources Of Vitamin C
The prominent source of vitamin C is citrus fruits like oranges. Strawberries, broccoli, brussels sprouts and peppers are also good sources of vitamin C.
Also read: 7 Benefits of Using Vitamin C on the Skin During Winters
Vitamin B
Vitamin B – particularly B6, B12, and folic acid – helps your eyes by preventing age-related macular degeneration. This is a type of disorder in which the retina of your eyes deteriorates over time, impairing vision. B vitamins help by lowering your blood levels of homocysteine, a protein that harms your retina and arteries.
In case of a deficiency of B vitamins, your optic nerve can experience problems, resulting in impaired vision or blind patches in cases of severe deficiency.
Sources Of B Vitamins
To enrich yourself with B vitamins, you can consume beans, green leafy vegetables, cabbage, spinach, chickpeas, green peas, fish, and yogurt.
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